| Re: a few back
Here's the recipes for the lowfat country chicken with gravy
and the couscous with summer vegetables as requested:
**PLEASE NOTE THE CHICKEN/GRAVY RECIPE
IS A MICROWAVE RECIPE *************
COUNTRY CHICKEN WITH CREAMY GRAVY
3/4 c whole grain corn flake cereal, crushed
1/2 teaspoon paprika
1/2 teaspoon poultry seasoning
1/4 teaspoon dried whole thyme
1/4 teaspoon salt
1/4 teaspoon pepper
2 Tablesppons evaporated skimmed milk
6 (4 oz) skinned, boned chicken breast halves
Creamy Gravy (recipe follows)
Place cereal, paprika, poutry seasoning, thyme, salt, pepper in
a shallow dish, stiiring well to combine. Pour milk into a
shallow bowl. Dip chicken breast halves in milk; dredge
in cereal mixture.
Place coated chicken breast halves in an 11x7x2 in. baking dish
[I sprayed dish with cooking spray]with thickest portions towards
outside of dish. Cover with wax paper [I used plastic wrap vented
at one corner] and microwave at HIGH for 12 minutes [I used only
2 or 3 breasts and nuked for 8 minutes], or until chicken is done,
rotating dish a half-turn every 4 minutes. Remove chicken
to serving plater and keep warm. Spoon Creamy Gravy over chicken.
Creamy Gravy:
1 Tablespoon margarine
1 Tablesppon all purpose flour
1/2 c evaporated skimmed milk
1/4 c canned no-salt chicken broth, undiluted
1 teaspoon dry sherry
1/4 teaspoon salt
1/4 teaspoon ground white pepper
2 Tablespoons chopped chives
Place margarine in a glass bowl. Microwave, uncovered until
melted. Add flour; stir until smooth. Gradually add milk,
broth and sherry; stir until smooth. Microwave at high for
3 to 5 minutes or until thickened, stirring once. Stir in
salt, pepper and chives. Serve immediately over chicken.
(protein: 29.7 / fat 3.6 g / carboh 15.5 / cholesterol 67
iron 1.5 / sodium 416 / calories 218 per serving)
COUSCOUS WITH SUMMER VEGETABLES
Vegetable cooking spray
1 teaspoon olive oil
1 1/4 c shredded zucchini
1 1/4 c shredded carrot
1/2 c chopped onion
1 small sweet red pepper, seeded and cut into
1/4 inch strips
1/4 c chopped fresh parsley
1 Tablespoon lemon juice
1/4 teaspoon dried savory
1/4 teaspoon dried rosemary, crumbled
1/4 c plus 2 Tablesppons water
1/4 teaspoon salt
1/2 c uncooked couscous
Coat large non-stick skillet with spray; add oil and place over
medium heat until hot. Add zucchini, carrot, onion and red
pepper; saute until tender-crisp. Transfer to a large bowl; stir
in parsley, lemon juice, savory and rosemary. Set aside and keep
warm.
Combine water and salt in small saucepan and bring to boil.
Remob=ve from heat. Add couscous; cover and let stand 5 minutes
or until couscous is tender and liquid is absorbed. Add to
vegetable mixture ans stir well. Yield: 8 servings
(protein 1.1 / fat grams 0.8 / carboh 6.5 / cholester 0 /
iron 0.5 / sodium 81 calories 35 per 1/2 c serving)
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| SPAGHETTI WITH SQUASH
1 med spaghetti squash (about 3 lbs)
4 oz uncooked spaghetti, broken in half
1/4 c chopped fresh parsley
2 tbls reduced-calorie margarine, melted
1 tbls chopped fresh or 1 tsp dried oregano leaves
1/2 tsp garlic salt
Cut squash lengthwise in half; remove seeds and fibers.
Heat oven to 400 degrees, place in baking dish, cut side down
in 1/2 inch water. Bake for 45 minutes. Turn squash to
cut side up and bake an additional 15 minutes.
(You also can microwave or boil to cook squash, see sticker
on squash for other cooking directions)
Cook spaghetti as directed on package; drain.
Remove spaghetti-like strands from squash with fork. Place
in large bowl. Toss squash, spaghetti and remaining ingredients.
Split mixture in half and place in each half of squash shell.
Serves 6 normalpeople or 3 spaghetti squash lovers.
1 serving is 115 cal; 4 fat gr; 0 mg cholest; 260 mg sodium;
17 g carbohydrates
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| I recently pulled a great veggie dip recipe out of the weight control
note file. The only real caloriess in it is in the cottage cheese. I
had guests over this past week-end and made it and they didn't even
know it had cottage cheese in it! They thought it was great! I also
bring 1/2 cup of the dip with some broccoli & cauliflower for lunch.
(P.S. 1/4 cup is supposed to be 1 protein if your doing W.W.)
Here's the recipe:
In a blender blend the following ingredients:
1 16-oz container of cottage cheese (any type but preferrably smooth)
1 package of Hidden Valley Party Mix (I've also used Mrs. Grass's
Vegetable Soup Mix - EXPERIMENT!)
approx. 1/4 cup milk
a dash of Worcestershire Sauce (to taste)
Now Blend and chill (preferrably over night)! That's it! Add more milk
if you want a thinner consistency, less for a thicker consistancy.
Like I said I've tried the Vegetable Soup Mix and it was delicious
(actually I preferred it). Next I'm going to try Knorr's Leak Soup Mix
and see how that comes it.
Seriously, you don't realize it's cottage cheese in there vs. sour
cream. Some people say try yogurt but I really don't care for it.
Just a matter of taste...
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